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Speaker 1: Wine down with Janet Kramer and I heard radio podcasting. Hi. Hi, Um,

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Speaker 1: I don't even know how to start today. I wrote

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Speaker 1: notes in my phone the other day. I love it

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Speaker 1: when you do that, writing notes my phone. Um, oh

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Speaker 1: it's interesting. So I was talking to who was I

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Speaker 1: talking to? This is a great start, um, because we

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Speaker 1: were talking about gossip. Oh okay, I can't say who

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Speaker 1: the person is because she's well known and we're kind

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Speaker 1: of um, she's she's been a she's been a real

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Speaker 1: leader and guide for me through my divorce last year

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Speaker 1: and just you know, coming out of things, um and

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Speaker 1: just you know, my healing work, and she's she's been

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Speaker 1: a really big advocate in my life. And you know,

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Speaker 1: she's kind of going through her own battles right now

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Speaker 1: with divorce. And we were we had in like an

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Speaker 1: hour call last night after I put the kids down.

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Speaker 1: And it's because so she's not a very um, she's

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Speaker 1: very well known. She's you know, written, and she's she's

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Speaker 1: she's she's very well known and and people picked up

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Speaker 1: something like from her Instagram and it became this article

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Speaker 1: and she's just like, why are people she's and she's

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Speaker 1: not used to like she's unknown and she's known in

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Speaker 1: like her world, but like not in like the gossipy world,

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Speaker 1: and so she's never really experienced that and she's like,

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Speaker 1: why do people want to know the gossip? She's like,

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Speaker 1: it's She's like and they picked up something from Instagram

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Speaker 1: and I go, girl, I was like you. I was like,

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Speaker 1: anything you write on Instagram like people can take and

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Speaker 1: they're like, well, why do they want to know the details?

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Speaker 1: And it was interesting because you know, that was the

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Speaker 1: same day that like my one episode aired and then

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Speaker 1: people were like upset that I didn't give details about

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Speaker 1: the breakup. And I'm like, why do people want to

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Speaker 1: know certain details? It's like why, It's just and I

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Speaker 1: started so we started to talk about, you know, gossip

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Speaker 1: and why people want to to know that, like those

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Speaker 1: certain pieces of it, you know, doesn't make any sense

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Speaker 1: to me. Yeah, I know. I'm trying to think of

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Speaker 1: my what I think about that I think and kind

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Speaker 1: of what you're going through. I don't want to bring

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Speaker 1: it up, but I'm saying, like, you know, me asking

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Speaker 1: you know, questions around something that just tragically happened in

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Speaker 1: your life and wanting to know certain details. But it's

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Speaker 1: like or to those details even why should they matter.

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Speaker 1: I think when you know someone personally, I think you

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Speaker 1: want to know details. I think that's just human nature.

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Speaker 1: And I think what has happened with celebrities or people

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Speaker 1: in the public eye. They're so accessible and people feel

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Speaker 1: like they know them, so they feel they have a

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Speaker 1: right to know all the details. But they don't know

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Speaker 1: you personally, but it feels like they do, you know

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Speaker 1: what I mean. So I think, like, if it's me

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Speaker 1: and you, you would have no question asking me personal

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Speaker 1: details because we know each other very well. And I

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Speaker 1: just think people feel like they know you through Instagram,

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Speaker 1: through this, through the podcast, and they feel like they

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Speaker 1: have a right to those details, whether they do or don't,

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Speaker 1: which you may not. I mean, I may not have

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Speaker 1: the right to those details either, you know. I mean

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Speaker 1: it's like you get to keep those personal, those get

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Speaker 1: to stay close to you if you choose. Then why

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Speaker 1: do some people say, well, you can't share. It's like,

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Speaker 1: you know, because I did get some hate about not

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Speaker 1: sharing certain details, and I'm like, what if I'm protecting someone?

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Speaker 1: What if I'm protecting someone that doesn't doesn't want some

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Speaker 1: of this knowledge out there and public stuff out there?

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Speaker 1: You know, it's like you don't know what people are.

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Speaker 1: It's like, there could be someone that I I don't

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Speaker 1: they're private and they don't want this information to be out,

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Speaker 1: so I'm you know, or it could be whatever it's like,

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Speaker 1: or it could just be something that it's like all

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Speaker 1: the details. It's like, I don't know. It's just so

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Speaker 1: me and my girlfriend we're talking about the last night.

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Speaker 1: It's just like, that's that piece is hard, yeah, because

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Speaker 1: you still want to be open and like honest and

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Speaker 1: stuff like that. But then when they think that they

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Speaker 1: you know, the other side of that is hawd you

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Speaker 1: open up and tell all the details. You're going to

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Speaker 1: get hate for that too, oh for sure. But I'd

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Speaker 1: also be hurting someone in the process exactly, So that's

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Speaker 1: not worth it. So I think you just as hard

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Speaker 1: as that is for those people saying that you have

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Speaker 1: to know that you are doing what you feel is

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Speaker 1: right and that that's okay, because you're gonna get hate

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Speaker 1: no matter how you how you play it. Yeah, and

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Speaker 1: I hate that for your friend who also had that

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Speaker 1: situation because they take everything off Instagram. Oh yeah, and

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Speaker 1: I and I just but it really just kind of

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Speaker 1: got me thinking about the wanting to know details that

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Speaker 1: might really hurt people and to be reminded like oh

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Speaker 1: why did It's like because it hurt and it broke

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Speaker 1: and it sucked, you know, and like thank you for

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Speaker 1: asking me. But but then also it's like when you

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Speaker 1: put it out there, so it's like of course you're

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Speaker 1: gonna then be met with questions. So that's the thing too,

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Speaker 1: where that's like, well, that's where the battle is, like

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Speaker 1: it is. But also then I would ask those people,

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Speaker 1: do you not want do you not want you to share?

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Speaker 1: M That's what I would ask, Do you want me

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Speaker 1: to not share anything? Would you prefer that? You know

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Speaker 1: what I mean? Because it's like they want to know things,

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Speaker 1: but then they want to. I mean, it's just this

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Speaker 1: this you know catch twenty two. So you could when

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Speaker 1: everyone says this, just hold up and not tell anybody

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Speaker 1: about any of your relationships about anything. But that doesn't

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Speaker 1: that that won't make them happy. They just feel like

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Speaker 1: they have a right to know all the details. Yeah.

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Speaker 1: Interesting though, Yeah, I'm like such a long topic about that,

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Speaker 1: but I was like, well, I was like I kind

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Speaker 1: of fall into it, Like I'm like, when iach the

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Speaker 1: I want to know what Tristan did Chloe and I

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Speaker 1: want to know the details? Yeah, No, I mean sometimes

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Speaker 1: like but I do the same, Like I get upset

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Speaker 1: about the same things that I want, and that's kind

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Speaker 1: of hypocritical. It's I think it's just kind of human

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Speaker 1: nature to want to know everything. I mean, I'm nosy,

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Speaker 1: so I've always wanted to know everything. But I mean

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Speaker 1: other people out there and knows you too. Yeah. I

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Speaker 1: thought this was a really good assists from Kristen. She goes, um,

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Speaker 1: I want to apologize. I follow you and started to

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Speaker 1: feel invest in your life, especially around your relationships. I

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Speaker 1: listened to your new podcast today waiting to find out

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Speaker 1: all the details and left feeling disappointed. But as I'm

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Speaker 1: laying here thinking about it, I'm like, Wow, Janna is

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Speaker 1: sharing her boundaries with her friends. Boundaries are so damn

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Speaker 1: hard to establish for anyone, let alone a celebrity who

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Speaker 1: has to defend their boundaries because their fans might feel

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Speaker 1: owned owed access into your life. So first, I'm sorry

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Speaker 1: that I had that reaction, and second, thank you for

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Speaker 1: sharing in enforcing your boundaries. You have so many fans

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Speaker 1: who might need help establishing boundaries in their life, and

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Speaker 1: you're modeling that for them on a side note, you're

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Speaker 1: killing it. And then she went on and I end

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Speaker 1: up having a long DM conversation with Kristen because I

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Speaker 1: was like, I just want you to say, like thank

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Speaker 1: you for sharing that message and writing that to me

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Speaker 1: and acknowledging that like you were frustrated, but that you

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Speaker 1: also understood, and like we just had a really great

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Speaker 1: back and forth banter about you know, just you know

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Speaker 1: how hard it can be, but also you know, I'm

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Speaker 1: I'm wanting to respect other people's privacy and you know,

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Speaker 1: and just moving on and that's okay, and um, but yeah,

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Speaker 1: it was just it was a really good conversation and

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Speaker 1: I love being able to have like dialogue like that

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Speaker 1: as opposed to people and it is it's all about

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Speaker 1: like certain boundaries. But it's like it's so hard to

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Speaker 1: have those boundaries. And I was also again going back

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Speaker 1: to my girlfriend last night when we were talking, you know,

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Speaker 1: I'm like, how do I have healthier boundaries the next

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Speaker 1: time if I ever, if if and whenever I date again,

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Speaker 1: Like I'm so scared to like stand by those boundaries

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Speaker 1: and like what do I do? And like how it's

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Speaker 1: just that new beginning that's like, I'm like, I don't

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Speaker 1: even want Like, boundaries are so hard to live by

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Speaker 1: because then you just have to be what are the

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Speaker 1: consequences of the boundary? Are you done? Is you random out?

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Speaker 1: Does that help to kind of ride out your boundaries? Sure?

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Speaker 1: But how many times did I say in my ex

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Speaker 1: if you lie again, I'm out my boundary? Yeah, Like

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Speaker 1: I'm gonna give anything like that. I don't know how

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Speaker 1: And it's like I almost like I would love to

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Speaker 1: get someone on the show. So if um producers are

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Speaker 1: listening right now, somebody that can be really helpful with

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Speaker 1: defining boundaries and sticking to boundaries and how like. And

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Speaker 1: I just would love to have a conversation around that

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Speaker 1: because I think it's something that I know I struggle

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Speaker 1: with and yeah, and so I would really really love

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Speaker 1: to have someone on that can talk about that because

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Speaker 1: it's interesting, it's can be bought boundaries around friendships and like,

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Speaker 1: you know, all of it, and I just I would

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Speaker 1: love to like get clearer and better with them and

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Speaker 1: actually stick by boundary for the first time. So if

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Speaker 1: anyone was to you know, lie, get this or whatever,

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Speaker 1: I could be like peace out instead of going well,

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Speaker 1: because that's usually just one time. Yeah, he didn't mean it.

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Speaker 1: She was so you didn't know how to tell me,

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Speaker 1: you know, because he was afraid of my pad. The

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Speaker 1: story right always. Um, but today we're going to go

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Speaker 1: a little left field, left fields, out of field. Yeah,

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Speaker 1: side field. We've got Max Lugavier. Um, he's got a

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Speaker 1: book called The Genius Kitchen out now, and I'm just

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Speaker 1: really excited to talk to him about, um, everything that

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Speaker 1: he does. He's a filmmaker's health and science journalist, author

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Speaker 1: of the New York Times bestselling U bestseller g Foods

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Speaker 1: Become smarter, happy, and more productive while protecting your brain

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Speaker 1: for life. UM. So I'm pumped. Let's take a break

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Speaker 1: and let's get them on. Hey, how are you? I'm good?

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Speaker 1: Are you good? I'm Janna. This is Catherine. Hey, how

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Speaker 1: are you? Janna? Catherine. Nice to meet you guys too.

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Speaker 1: I am so excited to have you on. This is

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Speaker 1: a little left field for what left I'm going left

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Speaker 1: field field. Usually we talk about like relationships and all

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Speaker 1: that on the podcast. But I'm trying to get better

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Speaker 1: with foods and just understanding things. And as I'm like

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Speaker 1: going through the rundown today, I was like, do I

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Speaker 1: tell Max that I gave my kids lucky charms for

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Speaker 1: for breakfast? I was like, should lean with that here?

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Speaker 1: Like I grew up eating those, So it's fine. I

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Speaker 1: mean I turned out I think fairly all right. So

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Speaker 1: I still have all my limbs. Well that's good because

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Speaker 1: I'm praying that my kids keep them too. Um. Okay,

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Speaker 1: so let's tell us your background of how you got

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Speaker 1: into this space of foods and healthy eating. Sure things.

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Speaker 1: So I started, Um, I started college on a premed track.

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Speaker 1: So I've always been interested in fitness and nutrition. I

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Speaker 1: was just a big nerd for it. Um. I wasn't

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Speaker 1: an athlete. I was just really obsessed with the science

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Speaker 1: of body composition of physical performance, something that I, for

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Speaker 1: as long as I can remember, I had a passion for.

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Speaker 1: But ultimately, halfway through college I realized that I was

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Speaker 1: also creative. I was a storyteller, and I ended up

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Speaker 1: making the pivot to a double major in film and psychology,

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Speaker 1: which sounds that's a massive pivot. It's a massive pivot. Yeah. Um. Well,

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Speaker 1: the way that my brain works, it's sort of like

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Speaker 1: a light switch. I'm either like obsessively interested in a topic,

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Speaker 1: which I am for for health for example, um or

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Speaker 1: I can't sit still in focus on it for even

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Speaker 1: a second. And so what that led to in college

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Speaker 1: was a g p A that just wasn't that great.

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Speaker 1: Like the classes that everybody in my college would take

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Speaker 1: for the easy as, I would struggle to get a's,

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Speaker 1: and because I just wasn't interested, I wouldn't even I

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Speaker 1: wouldn't even go. But the biologies and the chemistry is

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Speaker 1: I would get really good grades. And but ultimately I

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Speaker 1: didn't think academically it was going to lead to me

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Speaker 1: being all that competitive in that in that traditional sort

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Speaker 1: of med school path. Um, So I pivoted to film

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Speaker 1: and psychology because I love cinema, I love music, I

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Speaker 1: love art also, and I kind of kept one foot

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Speaker 1: in the world of science. So I had a psychology

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Speaker 1: double major, and that actually was a really fortuitous decision

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Speaker 1: because it led to me getting an incredible job. When

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Speaker 1: I graduated from college, I went to University of Miami

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Speaker 1: in Florida. Is that where you're from. I'm from New

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Speaker 1: York City, actually yeah. But um, I was never a

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Speaker 1: fan of cold weather. I always would find myself getting

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Speaker 1: seasonal effect of disorder during the winter months. So fell

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Speaker 1: the poll to the more southern states and landed in Miami,

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Speaker 1: which is an amazing city and um and yees. So

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Speaker 1: after college I ended up working for Al Gore. I

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Speaker 1: was a journalist on a TV network that he had

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Speaker 1: launched in the US called Current TV. Do you remember it?

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Speaker 1: It was Yeah, it was like it was underwatched, but

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Speaker 1: it was in a hundred million homes, so it was

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Speaker 1: like a legitimate TV network. Yeah. It launched in two

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Speaker 1: thousand five and it ran until two thousand eleven or thereabouts.

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Speaker 1: And so I was one of the main journalists, producers,

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Speaker 1: hosts for the network. And I was in my early twenties,

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Speaker 1: so I was like, you know, rolling out of bed

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Speaker 1: wearing T shirts. But ultimately every day on TV talking

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Speaker 1: about some pretty serious stuff. And my role there was

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Speaker 1: very much as like a generalist, So I covered topics

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Speaker 1: you know that that really ran the gamut. But again,

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Speaker 1: my passions that had always been health and nutrition science.

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Speaker 1: And then in my personal life, I had left Current

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Speaker 1: after my position there had sort of like what I

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Speaker 1: was learning, the viewership, everything sort of had plateaued and

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Speaker 1: I was out of work. And then simultaneously in my

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Speaker 1: personal life, my mom, who is the person that I'm

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Speaker 1: the closest with in the universe, started to show the

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Speaker 1: earliest symptoms of what would ultimately be diagnosed as a

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Speaker 1: as a rare form of dementia. Yeah, so she was,

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Speaker 1: you know, she had complained of brain fog and there

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Speaker 1: was a change to her gates, which is the way,

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Speaker 1: you know, her sort of walking pattern. And I was

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Speaker 1: three thousand miles away in Los Angeles. She was in

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Speaker 1: New York, and ultimately I decided I had to move home,

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Speaker 1: and I started going with her to doctor's appointments, and

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Speaker 1: in every instance I was met with what I've come

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Speaker 1: to call diagnose and audio. So it's just like a

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Speaker 1: doctor would run some battery of of strange tests, often

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Speaker 1: talking down on me and the patient right like, which

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Speaker 1: is sort of unfortunate, but that's that's often the case,

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Speaker 1: is like doctors, you know, there's like this sort of

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Speaker 1: ego attached to that dential, which is not not always

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Speaker 1: the case, but um can often be and UM. And

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Speaker 1: ultimately it wasn't until it wasn't until a trip to

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Speaker 1: the Cleveland clinic. We literally we had to make an

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Speaker 1: appointment at the Cleveland Clinic despite coming from New York city,

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Speaker 1: right where we have all these incredible cathedrals to work. Yeah, yeah,

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Speaker 1: we had to go there because her case was so

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Speaker 1: I guess, atypical, and it was there for the first

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Speaker 1: time that she was prescribed drugs for both Parkinson's disease

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Speaker 1: and Alzheimer's disease, and um, she had this she has

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Speaker 1: she had a form of dementia called Louis body dementia,

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Speaker 1: which is it's sort of like having both of those conditions.

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Speaker 1: So it's not it's not it doesn't neatly fit into

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Speaker 1: either diagnosis. It's sort of a hybrid um. It affects

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Speaker 1: one in five people. One of five people with dementia

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Speaker 1: have Louis body dementia, and it's really difficult. The drugs

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Speaker 1: are minimally effective. And at that point, I mean it

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Speaker 1: was there in Ohio that my like the world changed

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Speaker 1: for me and I had a panic attack for the

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Speaker 1: first time, and everything that I had been interested in

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Speaker 1: previously sort of faded to the background, and I just

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Speaker 1: became fixated on trying to understand everything I could about

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Speaker 1: the ideology of these conditions, the role that my mom's

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Speaker 1: diet and lifestyle would have, you know, could have potentially

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Speaker 1: played in her in her developing this condition, and also

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Speaker 1: what could be done to prevent it from happening to myself?

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Speaker 1: Because I realized even though doctors never address, you know,

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Speaker 1: the family member that's in the room, like I realized

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Speaker 1: for the first time, it was like a light bulb

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Speaker 1: moment where I have a risk factor at this point.

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Speaker 1: And so that began about ten years ago, and I've

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Speaker 1: just been Yeah, it's just a constant question like why

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Speaker 1: why my mom at such a young age developed this condition?

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Speaker 1: What what is the optimal path to take for optimizing

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Speaker 1: brain health, cognitive health, mental health, because we live in

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Speaker 1: a time where people are just sick, right, Like people

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Speaker 1: are overweight by and large. Um, it's the first time

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Speaker 1: in human history that they're more overweight people walking the

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Speaker 1: earth and underweight. And my mom wasn't over eight. Um,

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Speaker 1: so it's not this isn't a weight issue, but um.

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Speaker 1: But generally the food supply, I've come to learn, is

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Speaker 1: toxic in many ways. And um, so my work really

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Speaker 1: has been about identifying and describing how we might sort

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Speaker 1: of live and eat differently for for better health, better

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Speaker 1: better odds. How do we do that? How is your

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Speaker 1: mom though? Like she she Okay, is she better? She no,

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Speaker 1: I mean she she passed away three years ago. Yeah, no,

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Speaker 1: it's okay. I mean she she had I mean it

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Speaker 1: was mostly a good life that my mom had, but

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Speaker 1: the last eight years of her life were mired in

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Speaker 1: this you know, this this chronic disease world. And and

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Speaker 1: it was just like really sad because my mom was

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Speaker 1: somebody who she was a high powered woman. She had

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Speaker 1: a she was she was affluent. You know, she lived

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Speaker 1: in New York City. She she was health conscious, but

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Speaker 1: she and her generation were fed certain truths about what

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Speaker 1: it meant to be healthy that I think are We're

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Speaker 1: not all that rooted in in in the scientific literature,

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Speaker 1: for example, And she didn't have access to the internet.

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Speaker 1: She wasn't I mean, she wasn't a very tech savvy

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Speaker 1: person to begin with, but like, she was never on

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Speaker 1: the internet. And so her you know what what she

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Speaker 1: received about what it meant to eat healthily was was

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Speaker 1: the messaging that she received from the food industry. So

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Speaker 1: what do you think that messages? Then, like, what do

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Speaker 1: you think people where do you think people are being misled? Well,

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Speaker 1: for the past few decades, it was, but it was

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Speaker 1: we were we lived in a world where fat was

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Speaker 1: demonized was very much demonized, right, fat made you fat,

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Speaker 1: or fat clogged our arteries, and dietary cholesterol wasn't something

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Speaker 1: that was healthy to eat, right, So I grew up

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Speaker 1: in a in a household that was you know, we

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Speaker 1: didn't use butter, we used margarine. I never saw my

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Speaker 1: mom eating eggs, right because she was worried about the

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Speaker 1: cholesterol contained in egg yolks. An egg is literally one

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Speaker 1: of nature's few multi vitamins. It's a cognitive multi vitamin.

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Speaker 1: It contains a little bit of everything required to grow

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Speaker 1: and and sustain a healthy brain. And this, you know,

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Speaker 1: it's this kind of food that my mom avoided, like

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Speaker 1: the plague, because she was worried about about heart health.

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Speaker 1: What so, then what foods are great for the brain? Then?

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Speaker 1: That you like, what, who do I need to be

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Speaker 1: have smarter down? What else? Well? Yeah, I mean the

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Speaker 1: most the most protective dietary pattern for the brain is

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Speaker 1: like a a sort of Mediterranean style diet. But like

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Speaker 1: the vision that we and and like, and this is

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Speaker 1: sort of promoted in the in the Western nutritional orthodoxy,

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Speaker 1: like the picture of the Mediterranean diet that that is

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Speaker 1: described in the medical literature is a lot different from

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Speaker 1: the actual Mediterranean dietary pattern. The actual Mediterranean dietary dietary

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Speaker 1: pattern is a high fat diet. It's rich and extra

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Speaker 1: virgin olive oil as the sole oil for the most part.

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Speaker 1: I mean occasionally they'll use butter, but um. You know,

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Speaker 1: in the Mediterrane, in the Mediterranean kitchen. Um, a traditional

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Speaker 1: Mediterranean kitchen. You don't have any of these crappy grain

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Speaker 1: and seed oils like canola oil, corn oil, soybean oil,

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Speaker 1: oils that have to market themselves on TV. Right, Like

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Speaker 1: chances are if there's an ad on TV for a

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Speaker 1: food product, it's you're worth avoiding it. It's where it's

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Speaker 1: worth avoiding. Um. They use extra virgin olil is the

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Speaker 1: primary fat. They're cooking with it. Even um they eat

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Speaker 1: a blend. That's good extra vision. He's saying it's good.

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Speaker 1: Oh it's good. Yeah, okay good. I was like, we're

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Speaker 1: doing good. I mean yeah ideally yeah, yeah, no, it's great.

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Speaker 1: I use it as a sauce. You know, you can

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Speaker 1: use it to to dress vegetables with um, to to

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Speaker 1: drizzle on on eggs, scrambled eggs, for example. Great great

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Speaker 1: food option. It's actually extra virgin olive oil is medicine

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Speaker 1: for the brain. It's as anti inflammatory as a low

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Speaker 1: dose ibprofen Like, yeah, we all it's a drug that

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Speaker 1: we all have in our medicine cabinets. But chronic use

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Speaker 1: of ibprofen um and other non steroidal anti inflammatory drugs

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Speaker 1: is associated with cardiovascular events. Right There's they're not without

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Speaker 1: side effects. But extra virgin olive oil you get the

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Speaker 1: upside without any of the any of the downside, and

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Speaker 1: so use it, use it liberally. It's awesome. Okay. I

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Speaker 1: just wonder like if we were ever too good grocery

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Speaker 1: shopping together, you'd be like you can't. But like if

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Speaker 1: are you the person that looks at all the labels

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Speaker 1: like when you go shopping? Yeah, yeah, I do. I

395
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Speaker 1: think it's important too, because we have a lot of

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Speaker 1: compounds in modern foods that um that people tend to

397
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Speaker 1: overeat and that aren't necessarily good for us, and the

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Speaker 1: only way to really identify them is to look at

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Speaker 1: look at labels. Take the added sugar phenomenon, right, So yeah,

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Speaker 1: what do we look at? That's like I heard what

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Speaker 1: natural flavors? That's a lie. I'm not I'm not anti

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Speaker 1: natural flavors, You're not. I'm not convinced that that there's

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Speaker 1: something that we need to avoid. For me, it's about

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Speaker 1: the low hanging fruit. And there's a lot of in

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Speaker 1: the wellness world online. You have a lot of black

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Speaker 1: and white thinking, you have a lot of fearmongering. There's

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Speaker 1: a lot of misconceptions about you know, for example, is

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Speaker 1: organic more nutritious than conventional? Not necessarily? Um, you know,

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Speaker 1: it's it's it's it's really like I think for most people,

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Speaker 1: it's the low hanging fruit that are going to give

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Speaker 1: them of the of the benefit right. And then if

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Speaker 1: you're if you're, if you're doing all that right, then

413
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Speaker 1: you can look to see where else you can optimize.

414
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Speaker 1: But for me, it's about bringing in the foods that

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Speaker 1: I call genius food. So my first book was about

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Speaker 1: identifying the foods that are going to give your brain

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Speaker 1: the most bang for the buck. Extra virgin olive oil

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Speaker 1: is one of them. Eggs is another one. I'm a

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Speaker 1: huge fan of grass fed beef, grass fed grass finished beef. Um.

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Speaker 1: I know it's a controversial, controversial one, but um, it's

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00:22:38,080 --> 00:22:45,080
Speaker 1: a pristine source of protein. Beef. I love to hear

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Speaker 1: that no, I love to hear that. In the wellness world,

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00:22:47,600 --> 00:22:50,280
Speaker 1: there's this push towards plant based eating, right the the

424
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Speaker 1: like the fake meats. It's cool with the human pet

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Speaker 1: food steak. I just give me a steak. I'm a

426
00:22:57,119 --> 00:23:03,320
Speaker 1: Michigan girl and a potato like yes, yeah, yeah, you know.

427
00:23:03,359 --> 00:23:06,080
Speaker 1: I mean, like, you know what, the only time every

428
00:23:06,359 --> 00:23:09,560
Speaker 1: like a veggie burger. Everyone's aboud rather have a burger. Yeah,

429
00:23:09,720 --> 00:23:14,640
Speaker 1: speaking of the burga, no burgers or burgers. I mean

430
00:23:14,760 --> 00:23:16,600
Speaker 1: I tend to eat. I tend to eat like a

431
00:23:16,640 --> 00:23:20,600
Speaker 1: wheat free gluten free um diets all skipped the bun.

432
00:23:20,640 --> 00:23:24,000
Speaker 1: But grassfit uh, grass fed, grass finished ground beef is

433
00:23:24,160 --> 00:23:27,000
Speaker 1: totally economical. You can now get it at cost go Walmart.

434
00:23:27,480 --> 00:23:32,000
Speaker 1: Butcher box. Yeah, I love vocher box. It's a health food.

435
00:23:32,040 --> 00:23:35,080
Speaker 1: It's a highly bioavailable source of nutrients that we know

436
00:23:35,119 --> 00:23:37,399
Speaker 1: people tend to under consume today, like vitamin B twelve,

437
00:23:37,440 --> 00:23:41,320
Speaker 1: which is crucially important for good mental health. UM. There

438
00:23:41,359 --> 00:23:44,199
Speaker 1: was a study out of Deacon University in Australia that

439
00:23:44,240 --> 00:23:47,400
Speaker 1: found that women who didn't eat the nationally recommended three

440
00:23:47,400 --> 00:23:51,280
Speaker 1: to four servings of beef a week, or at twice

441
00:23:51,320 --> 00:23:54,639
Speaker 1: the odds of developing a major mood disorder or of

442
00:23:54,640 --> 00:23:58,200
Speaker 1: being of being diagnosed with a major mood disorder UM,

443
00:23:58,280 --> 00:24:00,199
Speaker 1: and that association didn't hold up for any of the

444
00:24:00,200 --> 00:24:02,879
Speaker 1: other proteins chicken, pork and anything like that was beef.

445
00:24:03,160 --> 00:24:06,160
Speaker 1: And we know that beef is like loaded with zinc creatine,

446
00:24:06,160 --> 00:24:08,639
Speaker 1: which is important for brain energy metabolism. So how to

447
00:24:08,640 --> 00:24:13,280
Speaker 1: create more energy? And iron too, right? Iron? Yeah, irons.

448
00:24:13,440 --> 00:24:17,679
Speaker 1: Iron is a big issue. People uh under underappreciate the

449
00:24:17,720 --> 00:24:21,680
Speaker 1: importance of iron. But um anemia affects one in four

450
00:24:21,680 --> 00:24:25,000
Speaker 1: people globally and iron deficiency. I'm low and iron but

451
00:24:25,080 --> 00:24:28,679
Speaker 1: not technically anemic. But I do take like a slow

452
00:24:29,600 --> 00:24:32,159
Speaker 1: like a release iron supple But and I eat a

453
00:24:32,200 --> 00:24:34,199
Speaker 1: ton of beef, So I think it just is for

454
00:24:34,240 --> 00:24:36,680
Speaker 1: some reason with me because I definitely give my amount

455
00:24:36,720 --> 00:24:40,600
Speaker 1: of beef. I love beef. Yeah, it's great. I think

456
00:24:40,600 --> 00:24:43,320
Speaker 1: that foods that taste good, with the exception of modern

457
00:24:43,840 --> 00:24:48,360
Speaker 1: industrially created hyper palatable foods, like there is in innate

458
00:24:48,400 --> 00:24:51,040
Speaker 1: intelligence in the body, And if it tastes good and

459
00:24:51,040 --> 00:24:54,800
Speaker 1: it's a relatively natural food, like like single ingredient food,

460
00:24:55,280 --> 00:25:09,440
Speaker 1: then we should lean into that. You have genius kitchen

461
00:25:09,440 --> 00:25:12,719
Speaker 1: out right now, right, So what's the then is it

462
00:25:12,800 --> 00:25:15,240
Speaker 1: bringing what is what's the difference now with that? Is

463
00:25:15,240 --> 00:25:18,119
Speaker 1: it bringing the genius foods into your kitchen and like

464
00:25:18,160 --> 00:25:22,399
Speaker 1: how to make things? Or yeah? No, yeah, totally Genius

465
00:25:22,480 --> 00:25:24,600
Speaker 1: Kitchen is a is a cookbook. So it just came

466
00:25:24,600 --> 00:25:28,399
Speaker 1: out and it basically makes the recommendations that I've made

467
00:25:28,920 --> 00:25:31,800
Speaker 1: um ingenius foods and also it sort of highlights where

468
00:25:31,840 --> 00:25:34,919
Speaker 1: my views have evolved um over the over the years,

469
00:25:35,080 --> 00:25:39,879
Speaker 1: makes everything practical, um and and achievable because ultimately it's food.

470
00:25:39,960 --> 00:25:42,359
Speaker 1: Food is where the rubber hits the road, right, And

471
00:25:42,400 --> 00:25:44,959
Speaker 1: so it's a cookbook. I have over a hundred Are

472
00:25:44,800 --> 00:25:48,400
Speaker 1: they your recipes? Yeah? So you're like, are you kind

473
00:25:48,400 --> 00:25:50,000
Speaker 1: of like a chef then too? Like can you can

474
00:25:50,040 --> 00:25:53,200
Speaker 1: you say you're a chef? Yeah? I cook? Um, I

475
00:25:53,200 --> 00:25:55,600
Speaker 1: wouldn't call myself a chef. I got called out a

476
00:25:55,640 --> 00:25:57,280
Speaker 1: couple of years ago because I was doing a like

477
00:25:57,320 --> 00:25:59,879
Speaker 1: an Instagram live and I and I've since learned, but

478
00:26:00,080 --> 00:26:01,200
Speaker 1: the time, I didn't really know how to use a

479
00:26:01,240 --> 00:26:07,959
Speaker 1: knife properly. Number one tell which separates people should learn

480
00:26:08,000 --> 00:26:09,879
Speaker 1: how to use knives. It's really I mean, it's really easy.

481
00:26:09,920 --> 00:26:13,040
Speaker 1: You just gotta keep your fingers like pointed down and

482
00:26:13,080 --> 00:26:14,200
Speaker 1: I didn't know how to do it at the time,

483
00:26:14,240 --> 00:26:16,640
Speaker 1: So you don't wanna you don't want to lose any

484
00:26:16,640 --> 00:26:18,520
Speaker 1: fingers in the cooking process. That's definitely did you lose

485
00:26:18,520 --> 00:26:22,120
Speaker 1: a finger? No? No, he got called out for doing

486
00:26:22,119 --> 00:26:25,760
Speaker 1: it incorrectly. Remember we remember we had a chef exactly.

487
00:26:26,200 --> 00:26:30,520
Speaker 1: Remember like she like showed us like how um okay, well,

488
00:26:30,600 --> 00:26:34,000
Speaker 1: like how how difficult are these recipes? Because like single

489
00:26:34,040 --> 00:26:36,919
Speaker 1: mama here, she's got three kids, Like I'm not, I

490
00:26:36,960 --> 00:26:41,280
Speaker 1: am like the worst cook ever I don't have It's

491
00:26:41,280 --> 00:26:43,760
Speaker 1: just like so I feel bad for my kids because

492
00:26:44,080 --> 00:26:45,919
Speaker 1: I'm like, so I grew up with my you know,

493
00:26:45,960 --> 00:26:48,760
Speaker 1: Midwest my mom. She cooked three meals. It was just

494
00:26:48,800 --> 00:26:50,840
Speaker 1: the same thing. It was like chicken and rice. I

495
00:26:50,840 --> 00:26:53,520
Speaker 1: didn't have fish until I moved to Los Angeles. Um

496
00:26:53,720 --> 00:26:57,040
Speaker 1: I was when I was twenty And what is she

497
00:26:57,119 --> 00:27:01,199
Speaker 1: made pancakes like spit getty and so now I'm like

498
00:27:01,359 --> 00:27:03,280
Speaker 1: I didn't grow up with a mom that like cooked

499
00:27:03,359 --> 00:27:08,800
Speaker 1: these you know, well you know, nutritious foods. And now

500
00:27:08,880 --> 00:27:10,960
Speaker 1: like single mom in it, I'm like, guys, you're gonna

501
00:27:10,960 --> 00:27:13,280
Speaker 1: have Dino chicken nuggets or pizza like I don't like

502
00:27:13,320 --> 00:27:16,560
Speaker 1: I'm fired, but it's like, is are there are things

503
00:27:16,560 --> 00:27:18,919
Speaker 1: in there that like I can I can do and

504
00:27:18,960 --> 00:27:23,880
Speaker 1: not be like overwhelmed by like the recipes and everything. Absolutely, yes,

505
00:27:24,359 --> 00:27:27,639
Speaker 1: I definitely know of course. Well first of all, like

506
00:27:27,680 --> 00:27:30,200
Speaker 1: a burger patty just look at it, Like a burger

507
00:27:30,240 --> 00:27:32,600
Speaker 1: patty is one of the best foods. It's super easy

508
00:27:32,640 --> 00:27:35,640
Speaker 1: to make. Um. In fact, in the cookbook, I mean

509
00:27:35,680 --> 00:27:38,320
Speaker 1: I have the recipes, but then I also have just

510
00:27:38,400 --> 00:27:40,920
Speaker 1: simple instruction on how to make really basic things that

511
00:27:40,960 --> 00:27:43,120
Speaker 1: I think that people should know how to make. Most

512
00:27:43,119 --> 00:27:45,600
Speaker 1: people don't actually know how to make a burger patty,

513
00:27:45,640 --> 00:27:52,359
Speaker 1: like properly. They'll mix spices and salt into the meat. Yeah,

514
00:27:50,680 --> 00:27:55,440
Speaker 1: like put like a little salt and pepper in their

515
00:27:55,560 --> 00:27:59,000
Speaker 1: own egg. No no, no, no no, um you you basically

516
00:27:59,000 --> 00:28:00,280
Speaker 1: you want to make the patty and they you want

517
00:28:00,280 --> 00:28:02,440
Speaker 1: to just salt the top and the bottom just prior

518
00:28:02,480 --> 00:28:04,480
Speaker 1: to putting it on the heat. If you mix salt

519
00:28:04,600 --> 00:28:06,959
Speaker 1: into the meat, which a lot of people do, and

520
00:28:07,040 --> 00:28:09,560
Speaker 1: spices and things like that, the salt actually natures the

521
00:28:09,560 --> 00:28:13,200
Speaker 1: proteins and it causes it changes the texture and it

522
00:28:13,200 --> 00:28:15,879
Speaker 1: it it will become more of like a sausage in

523
00:28:16,000 --> 00:28:19,400
Speaker 1: terms of its texture, it binds the proteins together, which

524
00:28:19,440 --> 00:28:22,280
Speaker 1: is not how you want a burger. That's not the

525
00:28:22,320 --> 00:28:24,800
Speaker 1: texture that a burger is supposed to have. Right, if

526
00:28:24,800 --> 00:28:26,520
Speaker 1: you look, if you think about a sausage, it's like

527
00:28:26,560 --> 00:28:29,320
Speaker 1: the meat molecules are essentially glued together, and that's because

528
00:28:29,359 --> 00:28:33,160
Speaker 1: the sodium is added um into the into the sausage mix.

529
00:28:34,000 --> 00:28:36,359
Speaker 1: But with a burger, you want it to you just

530
00:28:36,400 --> 00:28:38,280
Speaker 1: want to coat the top and the bottom with salt

531
00:28:38,320 --> 00:28:39,880
Speaker 1: prior to cooking it. That's it, and there shouldn't be

532
00:28:39,920 --> 00:28:41,920
Speaker 1: anything in the burger. You'll go sometimes you go to

533
00:28:41,920 --> 00:28:44,600
Speaker 1: supermarkets and you find pre made like burger mixes and

534
00:28:44,640 --> 00:28:47,200
Speaker 1: they have like raw vegetables in the middle of the burger.

535
00:28:47,200 --> 00:28:50,719
Speaker 1: Those vegetables are not going to cook and caramelize in time,

536
00:28:51,400 --> 00:28:53,000
Speaker 1: so that the but so that like in a way

537
00:28:53,040 --> 00:28:55,720
Speaker 1: that syncd up with the burger being being properly prepared. Right,

538
00:28:55,720 --> 00:28:58,320
Speaker 1: You're gonna overcook the meat and the vegetables on the

539
00:28:58,320 --> 00:29:00,800
Speaker 1: inside of the meat are gonna be under looked. So

540
00:29:00,920 --> 00:29:03,400
Speaker 1: it's just not a not a good not a good strategy. No,

541
00:29:03,480 --> 00:29:07,640
Speaker 1: I'm hungry burger patties. How to make a steak, like

542
00:29:07,680 --> 00:29:10,480
Speaker 1: a really bomb steak. How to poach eggs. Most people

543
00:29:10,520 --> 00:29:11,760
Speaker 1: don't know how to poach eggs, and it's one of

544
00:29:11,880 --> 00:29:13,800
Speaker 1: my favorite ways to eat eggs. I've never had. I

545
00:29:13,840 --> 00:29:16,440
Speaker 1: eat eggs almost every single morning, and I've never in

546
00:29:16,520 --> 00:29:20,360
Speaker 1: my life how to poach egg wouldn't even I think

547
00:29:20,400 --> 00:29:23,440
Speaker 1: it's like not once in my life, like I have,

548
00:29:23,600 --> 00:29:27,360
Speaker 1: so I have two over medium eggs almost every morning

549
00:29:27,400 --> 00:29:29,800
Speaker 1: once I drop the kids off, or like after I

550
00:29:29,840 --> 00:29:31,560
Speaker 1: work out or whatever. But I would never even know

551
00:29:31,560 --> 00:29:34,600
Speaker 1: how to Like a poached egg is like what is it?

552
00:29:35,600 --> 00:29:37,040
Speaker 1: I've seen it, but I don't know how to make it?

553
00:29:37,120 --> 00:29:40,200
Speaker 1: Like do you boil it? It's so good? It's it's

554
00:29:40,360 --> 00:29:44,640
Speaker 1: it's basically you take like a shallow um saucepan, you

555
00:29:44,640 --> 00:29:46,400
Speaker 1: can use a saucepan. You fill it with water, and

556
00:29:46,400 --> 00:29:48,440
Speaker 1: then you put about a tablespoon or two of white

557
00:29:48,480 --> 00:29:53,400
Speaker 1: distilled vinegar in the water. And I'm sure you do

558
00:29:57,360 --> 00:30:00,719
Speaker 1: just vinegar, it's like basic. You put a little bit

559
00:30:00,720 --> 00:30:02,400
Speaker 1: of that in the water and what and then what

560
00:30:02,440 --> 00:30:04,120
Speaker 1: you do is you crack an egg into a into

561
00:30:04,160 --> 00:30:06,840
Speaker 1: a shallow bowl and you gently like sift the egg

562
00:30:06,920 --> 00:30:11,000
Speaker 1: into the water and the vinegar caused the egg white

563
00:30:11,040 --> 00:30:13,640
Speaker 1: to coagulate basically on contact, so it holds it together.

564
00:30:13,760 --> 00:30:15,120
Speaker 1: That's why you use the vinegar in the water. And

565
00:30:15,160 --> 00:30:17,720
Speaker 1: it also adds like I think, a nice flavor, and

566
00:30:18,440 --> 00:30:22,160
Speaker 1: you essentially boil it without a shell. So you're you're

567
00:30:22,200 --> 00:30:26,680
Speaker 1: boiling the egg mass in the water and um. And

568
00:30:26,720 --> 00:30:28,320
Speaker 1: you want to make sure that the that the yolks

569
00:30:28,360 --> 00:30:39,280
Speaker 1: stays like running and jammy. Last week, I can't do it,

570
00:30:39,400 --> 00:30:46,560
Speaker 1: like that's like burns popcorn freaking microwave more faith in

571
00:30:46,640 --> 00:30:48,840
Speaker 1: you than you have in you, and I just met you.

572
00:30:48,880 --> 00:30:51,000
Speaker 1: I think you could do it. I think I think

573
00:30:51,000 --> 00:30:54,080
Speaker 1: you practice. I don't think it's a great way to

574
00:30:54,120 --> 00:30:56,840
Speaker 1: cook an egg because egg yolks, as I mentioned, there's

575
00:30:56,840 --> 00:30:58,840
Speaker 1: a little bit of everything. You know that it's it's

576
00:30:58,880 --> 00:31:03,200
Speaker 1: a cognitive multivite, and that includes fats. They're very um

577
00:31:03,280 --> 00:31:05,880
Speaker 1: damage prone. You've got d H a fat in an

578
00:31:05,920 --> 00:31:09,560
Speaker 1: egg yolk. You've got um cholesterol which has the tendency

579
00:31:09,600 --> 00:31:11,560
Speaker 1: to oxidize in an egg yolk. And so you want

580
00:31:11,560 --> 00:31:13,240
Speaker 1: to make sure that if you're cooking eggs, that you

581
00:31:13,320 --> 00:31:16,800
Speaker 1: leave the yolk a little bit more jammy or or runny.

582
00:31:16,840 --> 00:31:19,560
Speaker 1: If if you like that um. But the other cool

583
00:31:19,600 --> 00:31:22,320
Speaker 1: thing about poaching eggs that you don't require any oil

584
00:31:22,520 --> 00:31:25,560
Speaker 1: to do it. So it's a really sort of healthy

585
00:31:25,840 --> 00:31:29,600
Speaker 1: um way to get all the nutrients um in uh

586
00:31:29,640 --> 00:31:34,640
Speaker 1: in eggs, but without adding any additional fat calories. Interesting.

587
00:31:34,800 --> 00:31:37,160
Speaker 1: I'm curious what your thoughts are. Well, actually, I have

588
00:31:37,160 --> 00:31:39,560
Speaker 1: to ask you this first. What is the one thing

589
00:31:39,680 --> 00:31:42,600
Speaker 1: that like you do go bad on or like that's

590
00:31:42,600 --> 00:31:45,880
Speaker 1: your vice, like chips in guacamole or like or is

591
00:31:45,920 --> 00:31:49,000
Speaker 1: it like Derrito's nacho cheese? Like with this, is there

592
00:31:49,040 --> 00:31:52,320
Speaker 1: one thing that you just like you kind of rebel

593
00:31:52,360 --> 00:31:56,360
Speaker 1: on and just don't tell anyone, Just tell us. I

594
00:31:56,400 --> 00:31:58,640
Speaker 1: mean I've been lately. I've been. I've had a big

595
00:31:58,640 --> 00:32:01,520
Speaker 1: like sweet tooth for ice cream. Oh that's so bad.

596
00:32:04,720 --> 00:32:07,200
Speaker 1: I mean no, it's like it's a very calorie dense food. No,

597
00:32:07,320 --> 00:32:09,640
Speaker 1: I mean ice cream is great. I go. I was

598
00:32:09,720 --> 00:32:11,680
Speaker 1: just in Austin. I just come back last night. Actually,

599
00:32:11,720 --> 00:32:15,240
Speaker 1: and I love barbecue, so um, I'll go to town

600
00:32:15,280 --> 00:32:18,040
Speaker 1: on like Austin barbecue, which like I don't know where

601
00:32:18,040 --> 00:32:19,560
Speaker 1: the meat is coming from. I don't you know, the

602
00:32:19,600 --> 00:32:24,040
Speaker 1: sauces are super sugary, um, so like yeah, I don't

603
00:32:25,520 --> 00:32:29,320
Speaker 1: live like you're not like you don't yeah, no, no,

604
00:32:29,960 --> 00:32:32,560
Speaker 1: I mean I'm not like, uh, I think. I think

605
00:32:32,760 --> 00:32:36,280
Speaker 1: my goal is to make recommendations practical for people. And

606
00:32:36,320 --> 00:32:38,640
Speaker 1: you still have to like eating restaurants because that's one

607
00:32:38,640 --> 00:32:40,640
Speaker 1: of the great things about living in the modern world. Right.

608
00:32:40,680 --> 00:32:43,200
Speaker 1: You can't become like, I'm not into calorie counting, I'm

609
00:32:43,200 --> 00:32:47,480
Speaker 1: not into macro counting because to me that that leads

610
00:32:47,520 --> 00:32:50,720
Speaker 1: to it can lead to obsession, I think in some people.

611
00:32:50,800 --> 00:32:53,440
Speaker 1: And it's like this, like we're applying this like modern

612
00:32:53,560 --> 00:32:58,520
Speaker 1: artifact onto something that should be like innate in us,

613
00:32:58,520 --> 00:33:03,080
Speaker 1: like like you know, appetite and hunger. And I think

614
00:33:03,080 --> 00:33:05,959
Speaker 1: the problem comes when we eat modern foods, like modern

615
00:33:06,240 --> 00:33:10,520
Speaker 1: ultra processed foods, which short circuit our bodies hunger sensors

616
00:33:10,520 --> 00:33:13,200
Speaker 1: and checkpoints and the like. So for me, I think

617
00:33:13,480 --> 00:33:18,200
Speaker 1: it's it's really about prioritizing whole foods like minimally processed foods.

618
00:33:18,880 --> 00:33:21,560
Speaker 1: Um that to me is and and the research backs

619
00:33:21,680 --> 00:33:23,640
Speaker 1: is that if you're able to do that, it doesn't

620
00:33:23,680 --> 00:33:26,680
Speaker 1: really matter where the food comes from, organic or not organic,

621
00:33:26,760 --> 00:33:30,080
Speaker 1: Like it's it's minimally processed whole foods that you get

622
00:33:30,080 --> 00:33:33,360
Speaker 1: around the perimeter of the supermarket that really you are

623
00:33:33,400 --> 00:33:35,160
Speaker 1: going to leave you in a much better place. Do

624
00:33:35,160 --> 00:33:37,440
Speaker 1: you like the whole Do you like the whole thirty diet?

625
00:33:37,520 --> 00:33:41,040
Speaker 1: Then no, I don't like that diet. Isn't that just

626
00:33:41,120 --> 00:33:45,600
Speaker 1: all whole foods out? Like? Yeah, it's very restrictive. I'm

627
00:33:45,640 --> 00:33:48,400
Speaker 1: not And it's sort of like a cult mentality attached

628
00:33:48,400 --> 00:33:51,960
Speaker 1: to that, which I'm not. I'm not super into. What

629
00:33:52,120 --> 00:33:59,440
Speaker 1: about almond milk versus cow's milk? Okay, so this is

630
00:33:59,480 --> 00:34:03,120
Speaker 1: such a fat to me. I just want to know. Yeah, Um,

631
00:34:03,320 --> 00:34:09,200
Speaker 1: I use almond milk, unsweetened almond milk for for most things.

632
00:34:09,239 --> 00:34:10,719
Speaker 1: I don't really I don't like in my fridge. I

633
00:34:10,760 --> 00:34:16,279
Speaker 1: don't have um typical cow's milk, but I do like dairy. Um,

634
00:34:16,400 --> 00:34:19,319
Speaker 1: I just don't drink regular cow's milk because I think ancestrally,

635
00:34:19,320 --> 00:34:22,799
Speaker 1: it's likely that um, we use dairy to create other

636
00:34:22,880 --> 00:34:26,400
Speaker 1: sort of fermentation products like cheese, UM, like key for

637
00:34:26,840 --> 00:34:28,880
Speaker 1: because dairy would just go bad so quickly, right and

638
00:34:28,920 --> 00:34:31,680
Speaker 1: we didn't have we didn't always have refrigerators at our disposal,

639
00:34:32,160 --> 00:34:34,560
Speaker 1: and dairy straight out of the cow you get a

640
00:34:34,640 --> 00:34:37,120
Speaker 1: huge hit of lactose, which is problematic for a lot

641
00:34:37,160 --> 00:34:39,440
Speaker 1: of people. It can lead to like bloating and and

642
00:34:39,520 --> 00:34:43,560
Speaker 1: g I distress. Um. So for me, I don't really

643
00:34:43,600 --> 00:34:45,759
Speaker 1: do cow's milk, but I do do dairy in the

644
00:34:45,800 --> 00:34:47,959
Speaker 1: form of heavy cream. For example, I love heavy cream

645
00:34:48,000 --> 00:34:50,520
Speaker 1: in my coffee, which has a number of benefits. It's

646
00:34:50,520 --> 00:34:54,600
Speaker 1: got heavy actually dairy fat. It's interesting because there's been

647
00:34:54,640 --> 00:34:57,279
Speaker 1: we started out talking about how how fat has been

648
00:34:57,320 --> 00:35:00,320
Speaker 1: this demonized macronutrient over the past couple of deck aids.

649
00:35:00,560 --> 00:35:03,680
Speaker 1: But if you actually look observationally, people who eat um

650
00:35:03,719 --> 00:35:06,920
Speaker 1: more full fat dairy have better cardiovascular health, they have

651
00:35:07,080 --> 00:35:10,440
Speaker 1: better metabolic health. So full fat dairy there's something sort

652
00:35:10,480 --> 00:35:13,279
Speaker 1: of interesting about it. And when you actually break it

653
00:35:13,320 --> 00:35:17,640
Speaker 1: apart and and and investigate what dairy is comprised of,

654
00:35:17,880 --> 00:35:21,240
Speaker 1: there's a compound in dairy called milk fat globule membrane,

655
00:35:21,560 --> 00:35:25,759
Speaker 1: which really can be beneficial from a cardiovascular standpoint. It's

656
00:35:25,760 --> 00:35:27,120
Speaker 1: got a lot of compounds in it that are really

657
00:35:27,160 --> 00:35:30,240
Speaker 1: good for brain health. So I do like heavy cream,

658
00:35:30,320 --> 00:35:32,759
Speaker 1: like heavy whipping cream essentially in my coffee every morning.

659
00:35:32,760 --> 00:35:37,360
Speaker 1: It's so decadent and great. Um. I'll do key for occasionally,

660
00:35:37,360 --> 00:35:41,760
Speaker 1: which is a good source of of of probiotics, um

661
00:35:41,800 --> 00:35:45,400
Speaker 1: and postbiotics. So like metabolites that are created by bacteria,

662
00:35:45,440 --> 00:35:49,759
Speaker 1: which which we think are are really beneficial. UM, heart

663
00:35:49,800 --> 00:35:51,560
Speaker 1: cheese and things like that can be great sources of

664
00:35:51,640 --> 00:35:55,080
Speaker 1: unique micro nutrients. So yeah, I'm I'm overall fan of dairy.

665
00:35:55,360 --> 00:35:59,040
Speaker 1: What about have you were done like the pin or test? No?

666
00:35:59,239 --> 00:36:02,680
Speaker 1: What is that? So it's foods that inflame your body,

667
00:36:02,760 --> 00:36:06,720
Speaker 1: so they prick yourself, get some blood and then they

668
00:36:06,760 --> 00:36:09,120
Speaker 1: it's my trainer told me to do it, um, and

669
00:36:09,200 --> 00:36:11,719
Speaker 1: it's um. It'll give you a list of all these

670
00:36:11,719 --> 00:36:14,439
Speaker 1: foods that your body reacts bad too, So like mine

671
00:36:14,480 --> 00:36:16,439
Speaker 1: was like tomatoes and onions, and so it's like any

672
00:36:16,440 --> 00:36:18,440
Speaker 1: time that I'm so I was supposed to eliminate this

673
00:36:18,480 --> 00:36:20,600
Speaker 1: from my diet, but it's like it was, I'm like,

674
00:36:20,680 --> 00:36:23,040
Speaker 1: is that really healthy? Didn't? I'm like I should? You know,

675
00:36:23,040 --> 00:36:25,520
Speaker 1: I don't think you should eliminate anything. It's just moderation.

676
00:36:25,640 --> 00:36:29,400
Speaker 1: It's kind of like how I've always like lived my life. No,

677
00:36:29,640 --> 00:36:32,239
Speaker 1: I think that that those tests can be problematic. What

678
00:36:32,320 --> 00:36:37,200
Speaker 1: they can sometimes expose is um intestinal permeability, Like it's

679
00:36:37,200 --> 00:36:39,000
Speaker 1: called leaky gut. That's sort of the late way to

680
00:36:39,000 --> 00:36:41,920
Speaker 1: think about it. But um, but a lot of the

681
00:36:41,920 --> 00:36:46,080
Speaker 1: compounds and tomatoes for example, aren't actually meant to enter circulation,

682
00:36:46,120 --> 00:36:48,399
Speaker 1: and they don't enter circulation if you have a healthy gut.

683
00:36:48,880 --> 00:36:53,000
Speaker 1: So exposing like a white blood cell in a Petrie

684
00:36:53,040 --> 00:36:56,160
Speaker 1: dish to a compounding food that doesn't actually reflect what's

685
00:36:56,200 --> 00:36:57,719
Speaker 1: going on in the body. So I don't I don't

686
00:36:57,760 --> 00:37:03,040
Speaker 1: necessarily trust those tests UH food sensitivity tests. Again, they

687
00:37:03,320 --> 00:37:07,399
Speaker 1: you know, like you might have a sensitivity to UH

688
00:37:07,560 --> 00:37:10,760
Speaker 1: for example, like an egg protein UM that's not fully

689
00:37:10,760 --> 00:37:13,360
Speaker 1: getting broken down and is and is entering circulation in

690
00:37:13,400 --> 00:37:15,920
Speaker 1: a only a partially digested state. But I don't think

691
00:37:15,920 --> 00:37:19,719
Speaker 1: that's indicative necessarily that you can't eat eggs ever. Again,

692
00:37:19,760 --> 00:37:22,120
Speaker 1: I think it's maybe you you have some leaky gut

693
00:37:22,120 --> 00:37:26,440
Speaker 1: going on, and like an elimination diet might temporarily or

694
00:37:26,520 --> 00:37:29,319
Speaker 1: might help um by sort of helping to seal things

695
00:37:29,400 --> 00:37:34,239
Speaker 1: up UM where that's concerned. But yeah, I'm not you know,

696
00:37:34,440 --> 00:37:37,960
Speaker 1: I don't think that people are as sensitive to these

697
00:37:38,000 --> 00:37:40,440
Speaker 1: individual foods as they think they are. That does sell

698
00:37:40,480 --> 00:37:45,560
Speaker 1: a lot of tests, Yeah, they do. Is red wine

699
00:37:45,640 --> 00:37:49,839
Speaker 1: on the Genius Foods list? Oh man, am I gonna

700
00:37:49,840 --> 00:38:00,719
Speaker 1: make friends or did I choose violence? So why I

701
00:38:00,760 --> 00:38:05,440
Speaker 1: think wine in moderation can be okay, describe moderation. How

702
00:38:05,440 --> 00:38:09,080
Speaker 1: many glasses a week? That's a it's one one serving

703
00:38:09,080 --> 00:38:11,120
Speaker 1: a day for women, want to two for men. That

704
00:38:11,160 --> 00:38:13,759
Speaker 1: doesn't mean that you can have seven servings in one day.

705
00:38:13,840 --> 00:38:19,400
Speaker 1: So that doesn't no no binge drinking. But um, I

706
00:38:19,440 --> 00:38:23,719
Speaker 1: think wine. So ethanol in wine is a neurotoxin. It's

707
00:38:23,719 --> 00:38:26,279
Speaker 1: a carcinogen. That's like the bad that's the bad news.

708
00:38:26,320 --> 00:38:27,600
Speaker 1: We want to get that out of the way first,

709
00:38:27,600 --> 00:38:31,640
Speaker 1: that it's really not it's not beneficial. Um, you know,

710
00:38:31,680 --> 00:38:34,319
Speaker 1: people who are at risk for breast cancer, Like you

711
00:38:34,360 --> 00:38:37,600
Speaker 1: want to do your best to minimize alcohol consumption, right,

712
00:38:38,040 --> 00:38:40,879
Speaker 1: but there are some benefits associated with alcohol consumption. It's

713
00:38:40,880 --> 00:38:43,520
Speaker 1: a social lubricant, it's a d stressor. So if if

714
00:38:43,520 --> 00:38:46,879
Speaker 1: it plays that role for you and you're able to moderate, yeah,

715
00:38:47,400 --> 00:38:50,880
Speaker 1: then it's fun or just to relax at the end

716
00:38:50,880 --> 00:38:54,680
Speaker 1: of the day. Do you drink? I do drink occasionally occasionally,

717
00:38:54,800 --> 00:38:58,840
Speaker 1: not yeah, like to like maybe three or four drinks

718
00:38:58,960 --> 00:39:07,400
Speaker 1: a month or something like. Moderation is not I like it.

719
00:39:07,440 --> 00:39:09,080
Speaker 1: I like a good I like a good red one.

720
00:39:09,080 --> 00:39:10,839
Speaker 1: You don't have to be like me, though. You know,

721
00:39:10,880 --> 00:39:13,839
Speaker 1: if if you enjoy it and that like that's your

722
00:39:13,960 --> 00:39:16,680
Speaker 1: the your quote unquote vice, then by all means, go

723
00:39:16,800 --> 00:39:18,080
Speaker 1: for it. I just you just want to be able

724
00:39:18,120 --> 00:39:21,000
Speaker 1: to You just want to drink, do it as healthily

725
00:39:21,000 --> 00:39:24,240
Speaker 1: as possible, so make sure that you're staying hydrated, including

726
00:39:24,239 --> 00:39:27,680
Speaker 1: some electrolytes. Perhaps my general rule of thumb for when

727
00:39:27,719 --> 00:39:30,600
Speaker 1: I do drink is to go to bed sober as

728
00:39:30,880 --> 00:39:32,480
Speaker 1: you know, to try as hard, to try as best

729
00:39:32,520 --> 00:39:35,480
Speaker 1: as I can to to enjoy the drink or drinks,

730
00:39:35,880 --> 00:39:37,200
Speaker 1: but to make sure that by the time I go

731
00:39:37,239 --> 00:39:40,760
Speaker 1: to sleep, I'm I'm relatively sober, so that the alcohol

732
00:39:40,800 --> 00:39:43,400
Speaker 1: doesn't negatively interfere with my sleep, which we know that

733
00:39:43,440 --> 00:39:46,759
Speaker 1: it can do. I'm pretty pretty profoundly alcohol. It does

734
00:39:46,840 --> 00:39:50,200
Speaker 1: help you get to sleep faster, but it negatively affects

735
00:39:50,200 --> 00:40:06,600
Speaker 1: sleep quality, and both sleep duration and sleep quality are important. Yeah,

736
00:40:07,239 --> 00:40:08,920
Speaker 1: all right, I had two more questions, and now I

737
00:40:09,080 --> 00:40:12,560
Speaker 1: totally for just forgot one. But so Catherine goes on

738
00:40:12,640 --> 00:40:15,960
Speaker 1: and off of this diet, and I was, but I

739
00:40:16,040 --> 00:40:18,239
Speaker 1: just it's bothers that it bothers me. You have to

740
00:40:18,280 --> 00:40:20,040
Speaker 1: do it works for you, and I'm not trying to like.

741
00:40:20,160 --> 00:40:22,279
Speaker 1: But I just think for me, like, I don't know

742
00:40:22,280 --> 00:40:24,520
Speaker 1: if those diets really like Oh no, it's he would

743
00:40:24,520 --> 00:40:26,799
Speaker 1: not like it for sure. It's just to lose weight.

744
00:40:27,120 --> 00:40:29,520
Speaker 1: It's not like whole foods. So no, he wouldn't like it.

745
00:40:29,640 --> 00:40:32,480
Speaker 1: That's fine. This is like a crash kind of I

746
00:40:32,480 --> 00:40:34,000
Speaker 1: mean that's why I got off of it because I

747
00:40:34,000 --> 00:40:36,479
Speaker 1: struggled off with Yeah, I've been off of it since

748
00:40:36,520 --> 00:40:39,440
Speaker 1: because that's my struggle. It's like, I want to lose weight,

749
00:40:39,440 --> 00:40:41,960
Speaker 1: and you can lose weight quickly with it, but then

750
00:40:42,000 --> 00:40:44,120
Speaker 1: you look at it and it's like, this isn't going

751
00:40:44,160 --> 00:40:46,200
Speaker 1: to do me any good in the long run and

752
00:40:46,239 --> 00:40:47,759
Speaker 1: the things that are in it are not going to

753
00:40:47,840 --> 00:40:50,279
Speaker 1: be good for me in the long run. So I

754
00:40:50,360 --> 00:40:53,600
Speaker 1: have to learn how to lose weight this way. So

755
00:40:53,719 --> 00:40:56,600
Speaker 1: to jump start someone that wants to lose weight, is

756
00:40:56,600 --> 00:40:58,879
Speaker 1: it just kind of again just looking at what you're

757
00:40:58,920 --> 00:41:01,640
Speaker 1: eating and then aminating like is it one by one?

758
00:41:01,760 --> 00:41:03,680
Speaker 1: Is it just like what's the what do you think

759
00:41:03,840 --> 00:41:06,600
Speaker 1: for that? Like to have? Um? I mean, I know

760
00:41:06,640 --> 00:41:09,480
Speaker 1: you're not like you're more about like the foods and stuff.

761
00:41:09,520 --> 00:41:11,160
Speaker 1: But I think when it comes down to it, it's

762
00:41:11,200 --> 00:41:14,719
Speaker 1: it's my trainer always says, she's like you, She's like,

763
00:41:14,760 --> 00:41:16,799
Speaker 1: you could do a million abs all day, but what

764
00:41:16,840 --> 00:41:18,839
Speaker 1: you put in your body that's going to make you lean.

765
00:41:18,920 --> 00:41:25,239
Speaker 1: And Yeah, I mean I I have uh sympathy for

766
00:41:25,239 --> 00:41:28,879
Speaker 1: people who regularly crash diet because I mean, I think,

767
00:41:28,920 --> 00:41:31,439
Speaker 1: for one, there's this again, it's this sort of black

768
00:41:31,440 --> 00:41:33,399
Speaker 1: and white thinking in the wellness world that if you're

769
00:41:33,400 --> 00:41:36,120
Speaker 1: not doing everything perfectly all the time, then you might

770
00:41:36,120 --> 00:41:39,160
Speaker 1: as well not even attempt right, And then there's all

771
00:41:39,200 --> 00:41:42,759
Speaker 1: these different diet tribes arguing constantly the diet wars, right, like,

772
00:41:42,800 --> 00:41:44,680
Speaker 1: my diet is best at the end of the day,

773
00:41:44,719 --> 00:41:46,600
Speaker 1: the diet that's going to be the best for you

774
00:41:46,719 --> 00:41:48,800
Speaker 1: is the one that you can stick to, that's gonna

775
00:41:48,880 --> 00:41:50,799
Speaker 1: that's gonna allow for a little bit of leeway so

776
00:41:50,800 --> 00:41:52,759
Speaker 1: that you don't have to restrict yourself too much. Now

777
00:41:53,200 --> 00:41:56,520
Speaker 1: you do have to there there does have to be

778
00:41:56,760 --> 00:42:02,640
Speaker 1: some kind of uh, you know, restriction, whether we're talking

779
00:42:02,680 --> 00:42:07,160
Speaker 1: about calories or whether whether we're talking about um, uh

780
00:42:07,200 --> 00:42:09,480
Speaker 1: you know, certain food types. Um it's not really the

781
00:42:09,480 --> 00:42:11,600
Speaker 1: food types. It's it's more about calories, right, Like if

782
00:42:11,640 --> 00:42:13,760
Speaker 1: you want to lose weight, it's energy balance it's calories

783
00:42:13,760 --> 00:42:16,760
Speaker 1: and versus calories out. But you can you can achieve

784
00:42:16,880 --> 00:42:21,640
Speaker 1: that with and with infinite different sort of permutations of

785
00:42:21,719 --> 00:42:23,799
Speaker 1: dietary choices. At the end of the day, you just

786
00:42:23,800 --> 00:42:25,000
Speaker 1: have to find the one that's going to be the

787
00:42:25,000 --> 00:42:27,160
Speaker 1: most sustainable for you and that's not going to compromise

788
00:42:27,160 --> 00:42:31,200
Speaker 1: your relationship with food, because that's really important, right, um. Yeah,

789
00:42:31,239 --> 00:42:33,279
Speaker 1: And honestly, like I can't talk at like I eat

790
00:42:33,320 --> 00:42:35,920
Speaker 1: the same thing every day, Like it's not great the

791
00:42:35,960 --> 00:42:37,920
Speaker 1: things like my bars that I eat probably aren't the

792
00:42:37,920 --> 00:42:40,279
Speaker 1: greatest bars in the world to eat, you know, but

793
00:42:40,800 --> 00:42:43,200
Speaker 1: I would like to actually, but it's just my excuse

794
00:42:43,320 --> 00:42:44,920
Speaker 1: is I don't have time. I gotta get the kids

795
00:42:44,960 --> 00:42:46,520
Speaker 1: of school or like, so I'm just gonna grab this

796
00:42:46,560 --> 00:42:49,040
Speaker 1: go macrobar or a group. You know. It's like because

797
00:42:49,080 --> 00:42:50,200
Speaker 1: that's just and then at the end of the day,

798
00:42:50,200 --> 00:42:52,040
Speaker 1: I'm like, oh, I've had two bars and you know,

799
00:42:52,080 --> 00:42:53,919
Speaker 1: not meeting dinner, Like that's not enough food. Like it's

800
00:42:53,920 --> 00:42:57,480
Speaker 1: not like right, So it's it's kind of retraining and

801
00:42:57,520 --> 00:43:00,879
Speaker 1: like not making these not excuses, just being like all right,

802
00:43:02,000 --> 00:43:06,160
Speaker 1: it's just so hard to get on like a plan. Yeah, Well,

803
00:43:06,440 --> 00:43:08,160
Speaker 1: the way that I like to think about it is

804
00:43:08,360 --> 00:43:10,720
Speaker 1: you have to you have to achieve a calorie deficit,

805
00:43:10,840 --> 00:43:13,000
Speaker 1: right if your goal is weight loss, and weight loss

806
00:43:13,080 --> 00:43:14,600
Speaker 1: is not the goal for everybody, but if if it

807
00:43:14,680 --> 00:43:19,320
Speaker 1: is your goal, um, you have to achieve a calorie deficit. Now, Um,

808
00:43:19,440 --> 00:43:22,640
Speaker 1: if you think about a mile in terms of like distance, right,

809
00:43:23,000 --> 00:43:25,520
Speaker 1: a mile is a mile whichever way you slice it.

810
00:43:25,600 --> 00:43:28,640
Speaker 1: But walking a mile downhill versus walking a mile uphill,

811
00:43:28,960 --> 00:43:32,560
Speaker 1: they're too totally different experiences, right, So you want to

812
00:43:32,560 --> 00:43:34,160
Speaker 1: figure out the diet that's going to get you to

813
00:43:34,200 --> 00:43:37,920
Speaker 1: a mile right to your weight loss goal, but you

814
00:43:37,960 --> 00:43:40,920
Speaker 1: want that trek to be predominantly downhill. You want to

815
00:43:40,920 --> 00:43:44,240
Speaker 1: minimize the area under the curve for pain and stress.

816
00:43:44,920 --> 00:43:47,960
Speaker 1: And so my view is the way to do that

817
00:43:48,960 --> 00:43:53,400
Speaker 1: is to focus predominantly on minimally processed foods, because research

818
00:43:53,480 --> 00:43:56,640
Speaker 1: shows that when people do that, they end up coming

819
00:43:56,640 --> 00:44:00,840
Speaker 1: in effortlessly at a calorie deficit of about it's the

820
00:44:00,960 --> 00:44:04,520
Speaker 1: ultra processed foods, it's the it's the hyper palatable, shelf

821
00:44:04,560 --> 00:44:06,200
Speaker 1: stable foods that you find in the aisles of the

822
00:44:06,239 --> 00:44:09,600
Speaker 1: supermarket that actually drive you to over consume them to

823
00:44:09,719 --> 00:44:12,799
Speaker 1: the tune of about five additional calories. So that's right,

824
00:44:12,840 --> 00:44:16,759
Speaker 1: there as an eight hundred calorie swing determined largely by

825
00:44:16,880 --> 00:44:19,399
Speaker 1: the quality of the food that you're eating. Most people

826
00:44:19,400 --> 00:44:21,319
Speaker 1: when they want to initiate a weight loss diet, they

827
00:44:21,360 --> 00:44:24,080
Speaker 1: think about quantity, right, They gotta eat less, move more.

828
00:44:24,120 --> 00:44:27,520
Speaker 1: And that's been the advice that we've gotten from the

829
00:44:27,560 --> 00:44:30,839
Speaker 1: Western nutritional and medical establishment for decades at this point,

830
00:44:31,040 --> 00:44:33,799
Speaker 1: less move more. And it's also i'll add, echoed by

831
00:44:33,840 --> 00:44:36,600
Speaker 1: the junk food industry, because the junk food industry doesn't

832
00:44:36,600 --> 00:44:39,640
Speaker 1: like to acknowledge that there are foods that are implicitly fattening, right,

833
00:44:39,680 --> 00:44:43,160
Speaker 1: foods that are that are implicitly prone to over consumption.

834
00:44:43,920 --> 00:44:47,880
Speaker 1: But the reality is that quality dictates quantity. And so

835
00:44:47,960 --> 00:44:51,360
Speaker 1: for me, what I think is is um going to

836
00:44:51,440 --> 00:44:52,800
Speaker 1: be the most helpful is to really look at the

837
00:44:52,880 --> 00:44:55,080
Speaker 1: quality of the foods that you're eating and start there, like,

838
00:44:55,120 --> 00:44:57,759
Speaker 1: don't even think about weight loss for the first two

839
00:44:57,880 --> 00:45:01,000
Speaker 1: three weeks of your plans. Start to start to look

840
00:45:01,000 --> 00:45:03,600
Speaker 1: at the foods that you're eating the quality, create healthier

841
00:45:03,640 --> 00:45:08,160
Speaker 1: habits for yourself, um, because then you know, I think

842
00:45:08,440 --> 00:45:10,840
Speaker 1: that that the rest will sort itself out right. And

843
00:45:10,840 --> 00:45:13,239
Speaker 1: if you do have to start tracking calories and doing

844
00:45:13,239 --> 00:45:15,600
Speaker 1: that then you know that's another that's another way to go.

845
00:45:15,920 --> 00:45:17,200
Speaker 1: But you want to be able to leave room for

846
00:45:17,239 --> 00:45:20,080
Speaker 1: the foods that bring you joy, bring you pleasure, because

847
00:45:20,120 --> 00:45:23,200
Speaker 1: that that whole like restrict binge cycle, that's no bueno.

848
00:45:23,440 --> 00:45:26,200
Speaker 1: That's what leads to the ping pong. We had girls

849
00:45:26,280 --> 00:45:27,560
Speaker 1: night Thursday, and there's going to be a lot of

850
00:45:27,640 --> 00:45:30,400
Speaker 1: cheese dip consumed. Okay, so I need you like that.

851
00:45:30,719 --> 00:45:33,640
Speaker 1: We we cannot. I'm not starting it ourselves of anything.

852
00:45:33,719 --> 00:45:37,040
Speaker 1: I mean, I do know that that would help me

853
00:45:37,160 --> 00:45:39,200
Speaker 1: so much, just looking at the foods that I eat,

854
00:45:39,640 --> 00:45:42,319
Speaker 1: three kids running around, the junk food that I just

855
00:45:42,360 --> 00:45:44,960
Speaker 1: grab off the shell for the kids, whatever, that mac

856
00:45:45,000 --> 00:45:47,319
Speaker 1: and you know, I know it's that. I know if

857
00:45:47,320 --> 00:45:49,879
Speaker 1: I can just get better at what foods I eat,

858
00:45:50,080 --> 00:45:52,640
Speaker 1: I will in turn lose weight. I just have to.

859
00:45:53,080 --> 00:45:55,080
Speaker 1: I'm super picky and I just have to get there.

860
00:45:55,800 --> 00:45:57,320
Speaker 1: I mean, if you're thinking about foods on the go,

861
00:45:57,440 --> 00:46:00,000
Speaker 1: I mean, just like take a granola bar for example,

862
00:46:00,080 --> 00:46:02,120
Speaker 1: or one of these like kind bars. They're just loaded

863
00:46:02,120 --> 00:46:05,160
Speaker 1: with added sugar right like the minute you're like, you're

864
00:46:05,200 --> 00:46:08,480
Speaker 1: not even done with one until you by the time

865
00:46:08,520 --> 00:46:11,480
Speaker 1: you start craving having a second one. Right, if you

866
00:46:11,480 --> 00:46:13,839
Speaker 1: can swap that out for even I mean cheese, there's

867
00:46:13,840 --> 00:46:16,160
Speaker 1: nothing I mean cheese has. Uh, it's a great source

868
00:46:16,160 --> 00:46:19,080
Speaker 1: of protein. Protein we know is the most satiating of

869
00:46:19,120 --> 00:46:22,799
Speaker 1: the macronutrients. So prioritized protein. I think that's a really

870
00:46:22,800 --> 00:46:26,520
Speaker 1: great tool for somebody. You You you can't overeat protein

871
00:46:26,600 --> 00:46:30,400
Speaker 1: because it's so it's so self limiting because of the

872
00:46:30,440 --> 00:46:33,560
Speaker 1: satiety inducing effect that it has. Right, So I would

873
00:46:33,600 --> 00:46:36,960
Speaker 1: swap out the granola bar bar for two cheese sticks. Um,

874
00:46:37,000 --> 00:46:41,520
Speaker 1: you're gonna get high pristine quality protein. Uh, ton of

875
00:46:41,680 --> 00:46:47,280
Speaker 1: macron of micronutrients that are beneficial, calcium and what have you. Um,

876
00:46:47,360 --> 00:46:50,000
Speaker 1: and they're gonna be less prone to over consumption the

877
00:46:50,440 --> 00:46:53,239
Speaker 1: factors that make a food satiating. Another way to look

878
00:46:53,280 --> 00:46:56,560
Speaker 1: at this is we want to maximize satiety with the

879
00:46:56,600 --> 00:46:59,040
Speaker 1: fewest amount of calories. So what are gonna be the

880
00:46:59,080 --> 00:47:00,960
Speaker 1: foods that are gonna be the most satiating that's gonna

881
00:47:00,960 --> 00:47:04,160
Speaker 1: make us feel the most full? Right, Protein buying buying

882
00:47:04,239 --> 00:47:07,960
Speaker 1: far is the number one UM tool. So prioritize protein

883
00:47:07,960 --> 00:47:09,920
Speaker 1: at every meal. It's the steak, it's the cheese, it's

884
00:47:09,920 --> 00:47:12,480
Speaker 1: the eggs, the fish, chicken, what have you like. Make

885
00:47:12,520 --> 00:47:15,759
Speaker 1: that the centerpiece of every meal. Again, it's it's very

886
00:47:15,760 --> 00:47:18,200
Speaker 1: difficult to over consume, so don't worry about over consuming it.

887
00:47:18,239 --> 00:47:21,279
Speaker 1: Just eat it, fill, fill up on it. Um. The

888
00:47:21,320 --> 00:47:24,640
Speaker 1: second factor that makes the food satiating I eat filling

889
00:47:24,880 --> 00:47:28,839
Speaker 1: is um fiber fiber content. Fiber Mechanically, it stretches out

890
00:47:28,840 --> 00:47:31,479
Speaker 1: the stomach. The one caveat that I'll that I'll add

891
00:47:31,520 --> 00:47:35,960
Speaker 1: is that dramatically increasing your fiber content UM can if

892
00:47:35,960 --> 00:47:37,279
Speaker 1: you're not if you're not ready for it, if you

893
00:47:37,280 --> 00:47:40,440
Speaker 1: haven't cultivated the gut flora to be able to contend

894
00:47:40,520 --> 00:47:43,040
Speaker 1: with that sudden increase of fiber. Yeah, you're going to

895
00:47:43,040 --> 00:47:45,080
Speaker 1: the bathroom, you're getting bloated, you're getting gas, and nobody

896
00:47:45,120 --> 00:47:48,440
Speaker 1: likes that. Nobody likes that, so do it slowly. And

897
00:47:48,480 --> 00:47:50,759
Speaker 1: then the third thing that makes a food satiating is

898
00:47:50,800 --> 00:47:55,880
Speaker 1: water content. Oftentimes, if we're thirsty, we the singles get

899
00:47:56,360 --> 00:47:59,680
Speaker 1: crossed and we think that we're hungry. It's I think

900
00:48:00,080 --> 00:48:04,520
Speaker 1: worth um recognizing that for a hunter gatherer, you know, water,

901
00:48:04,840 --> 00:48:07,520
Speaker 1: water is one of these things. You can't go three

902
00:48:07,520 --> 00:48:09,840
Speaker 1: to four days without water, You'll die, right, Food you

903
00:48:09,880 --> 00:48:13,480
Speaker 1: can go without for you know, a couple of weeks,

904
00:48:13,600 --> 00:48:15,480
Speaker 1: um many of us, right, and you'll be fine. But

905
00:48:15,520 --> 00:48:17,480
Speaker 1: water is something that we we desperately need when it

906
00:48:17,520 --> 00:48:20,520
Speaker 1: ceases to be around. And for a hunter gatherer, when

907
00:48:20,560 --> 00:48:22,680
Speaker 1: water seems to be available, the next the second best

908
00:48:22,680 --> 00:48:25,440
Speaker 1: place to find water would be from food. So food

909
00:48:25,520 --> 00:48:31,200
Speaker 1: that is that is that has water in it is satiating. Well,

910
00:48:31,239 --> 00:48:33,960
Speaker 1: like fruits and vegetables are loaded with water, but even

911
00:48:34,000 --> 00:48:39,440
Speaker 1: animal products like steak, is about water. What's not hydrating

912
00:48:39,440 --> 00:48:42,720
Speaker 1: our shelf stable package process foods. And that's because water

913
00:48:42,840 --> 00:48:46,160
Speaker 1: attracts mold, and so shelf stable package process foods are

914
00:48:46,200 --> 00:48:51,480
Speaker 1: deliberately dehydrated. They're deliberately yeah, devoid of fiber, and they

915
00:48:51,480 --> 00:48:54,040
Speaker 1: tend to be diluted of their protein content because protein

916
00:48:54,080 --> 00:48:58,759
Speaker 1: is expensive and we know that junk food manufacturers love

917
00:48:58,880 --> 00:49:02,880
Speaker 1: big margins, so they tend to be protein depleted, fiber depleted,

918
00:49:02,960 --> 00:49:06,160
Speaker 1: and dehydrated, that's why. And and they're hyper palatable, so

919
00:49:06,200 --> 00:49:08,719
Speaker 1: theyre they you know, they're sweetened. They have these like

920
00:49:09,120 --> 00:49:12,239
Speaker 1: insanely delectable mouth fields. But those are the reasons why

921
00:49:12,520 --> 00:49:14,640
Speaker 1: it's not a moral failure. If you can't if you

922
00:49:14,680 --> 00:49:17,359
Speaker 1: can't moderate your consumption of these kinds of foods. They're

923
00:49:17,400 --> 00:49:20,320
Speaker 1: literally designed to be over consumed. When you fill yourself

924
00:49:20,400 --> 00:49:23,359
Speaker 1: up on a package processed food, you've already over consumed them.

925
00:49:23,520 --> 00:49:27,760
Speaker 1: When you fill yourself up on chicken, fish beef salad,

926
00:49:28,280 --> 00:49:31,319
Speaker 1: you're you you've you've yet to over consume them. That's

927
00:49:31,360 --> 00:49:34,319
Speaker 1: what the research shows. You're you're still, despite being really

928
00:49:34,360 --> 00:49:37,480
Speaker 1: full from them, likely in a calorie deficit. If those

929
00:49:37,480 --> 00:49:42,440
Speaker 1: are the put a bunch of ranch dressing on the salad, right, well,

930
00:49:42,480 --> 00:49:46,359
Speaker 1: then how do you expect me to eat a salad? Well?

931
00:49:46,400 --> 00:49:48,080
Speaker 1: You know what, No, actually, there are there are some

932
00:49:48,280 --> 00:49:50,960
Speaker 1: good things about ranch. Yeah, there's some good I have

933
00:49:50,960 --> 00:49:52,959
Speaker 1: no affiliation with Primal Kitchen, but they make a great

934
00:49:53,440 --> 00:49:56,640
Speaker 1: love Primal Kitchen. Yeah, that's good. That's like they're they're

935
00:49:56,680 --> 00:49:59,120
Speaker 1: the whole dirty dressing stuff. That's what I use, like

936
00:49:59,200 --> 00:50:03,880
Speaker 1: the barbecue sauce primarily. Yeah, totally, that's really good. Is

937
00:50:03,880 --> 00:50:06,759
Speaker 1: there a food? Um? The last question? Then we'll let

938
00:50:06,800 --> 00:50:14,000
Speaker 1: you go. But the can help with anxiety? Oh man? Um,

939
00:50:14,040 --> 00:50:19,280
Speaker 1: I would say that two kid or your diet to anxiety,

940
00:50:19,560 --> 00:50:22,840
Speaker 1: to reducing anxiety, it's it's more a process of elimination.

941
00:50:23,040 --> 00:50:27,759
Speaker 1: So getting off the blood sugar roller coaster. UM. Minimizing

942
00:50:27,760 --> 00:50:31,240
Speaker 1: your consumption of added sugar products products with added sugar,

943
00:50:32,160 --> 00:50:36,160
Speaker 1: keep eliminating the sugar sweetened beverages, fruit juices, sodas, things

944
00:50:36,200 --> 00:50:39,640
Speaker 1: like that, UM, Because what happens is it's not the

945
00:50:39,640 --> 00:50:42,959
Speaker 1: sugar surge that can cause anxiety. It's when it's when

946
00:50:43,040 --> 00:50:45,879
Speaker 1: you're sugar dips. It's sort of like the rug being

947
00:50:45,880 --> 00:50:47,759
Speaker 1: pulled out from beneath your feet. So making sure that

948
00:50:47,800 --> 00:50:51,840
Speaker 1: you're minimizing what's called glycemic variability UM. And all the

949
00:50:51,840 --> 00:50:53,680
Speaker 1: recommendations that I've made so far are going to help

950
00:50:53,680 --> 00:50:55,959
Speaker 1: with that as well. So it's not like there's one

951
00:50:56,040 --> 00:51:00,360
Speaker 1: diet for weight that's better for that's like, you know,

952
00:51:00,400 --> 00:51:03,200
Speaker 1: not as good for the brain. It's all sort of aligned.

953
00:51:03,600 --> 00:51:06,239
Speaker 1: I would also say caffeine is a big, big issue. Yeah,

954
00:51:06,560 --> 00:51:09,920
Speaker 1: I've stopped. I haven't had caffeine in like twenty years minus.

955
00:51:09,960 --> 00:51:11,399
Speaker 1: And I was pregnant with my son and I had

956
00:51:11,520 --> 00:51:13,279
Speaker 1: the only thing that didn't make me puke was a

957
00:51:14,480 --> 00:51:19,120
Speaker 1: It was a slurpy from seven eleven. So I had

958
00:51:19,160 --> 00:51:20,920
Speaker 1: coke for about nine months and that was but I

959
00:51:20,960 --> 00:51:25,880
Speaker 1: still like after that, I haven't had any So yeah, Um, okay,

960
00:51:25,880 --> 00:51:28,880
Speaker 1: well I'm getting Genius Foods Genius Kitchen, and so should

961
00:51:28,880 --> 00:51:31,239
Speaker 1: everyone else that's listening because it sounds like mom and

962
00:51:31,320 --> 00:51:35,560
Speaker 1: make some good recipes from the start Friday, Same seris.

963
00:51:36,280 --> 00:51:38,200
Speaker 1: But Max, thank you so much for coming on. Where

964
00:51:38,200 --> 00:51:41,440
Speaker 1: can our listeners find you? You're the best? This was

965
00:51:41,480 --> 00:51:43,799
Speaker 1: super fun. Great to meet you guys. Um So, I

966
00:51:43,880 --> 00:51:46,399
Speaker 1: hosted my own podcast. It's called The Genius Life. So

967
00:51:46,520 --> 00:51:49,080
Speaker 1: if you like podcasts, come out, come over and check

968
00:51:49,120 --> 00:51:51,160
Speaker 1: that out. And what can listeners expect over there? Just

969
00:51:51,239 --> 00:51:54,960
Speaker 1: everything about being genius and so smart. Yeah. So it's

970
00:51:54,960 --> 00:51:58,600
Speaker 1: a it's a lot of like nutrition, women's health, hormone health,

971
00:51:59,000 --> 00:52:04,800
Speaker 1: um reaper, active health, fitness, I mean environmental toxins, like

972
00:52:04,840 --> 00:52:08,360
Speaker 1: how to avoid endocrine disrupting compounds. That's a topic that

973
00:52:08,440 --> 00:52:11,360
Speaker 1: I love talking about. Um it really runs a gamut.

974
00:52:11,400 --> 00:52:14,120
Speaker 1: But it's like it's not it's not as nerdy as

975
00:52:14,120 --> 00:52:15,799
Speaker 1: you would think, Like we have fun with it. There's

976
00:52:15,840 --> 00:52:20,680
Speaker 1: like you know, it's like mental health. Um yeah, like

977
00:52:20,760 --> 00:52:23,239
Speaker 1: we we try to like it's not the Spinach Show.

978
00:52:23,320 --> 00:52:25,520
Speaker 1: In case people are wondering, it's like it's very much

979
00:52:25,560 --> 00:52:29,600
Speaker 1: like an entered an entertainment kind of Vibe over there,

980
00:52:29,640 --> 00:52:33,840
Speaker 1: and I hosted. Sometimes I do solo episodes. Um oftentimes

981
00:52:33,840 --> 00:52:37,520
Speaker 1: we have guests that that that really run the gamut,

982
00:52:37,560 --> 00:52:39,400
Speaker 1: So I do that and then I'm pretty active on

983
00:52:39,440 --> 00:52:44,480
Speaker 1: Instagram um at Max Luco here. So well, thank you, Max,

984
00:52:44,640 --> 00:52:51,400
Speaker 1: appreciate you, Thanks for coming on wind Down. Thanks thanks. Okay,

985
00:52:51,400 --> 00:52:56,360
Speaker 1: Well that was very um knowledgeable. Yeah, I think it

986
00:52:56,480 --> 00:52:58,719
Speaker 1: like kind of makes me feel better, like the extra

987
00:52:58,800 --> 00:53:02,239
Speaker 1: virgin olive oil and like the almond milk I was

988
00:53:02,320 --> 00:53:06,840
Speaker 1: curious about, like it's it's possible. It's just and I

989
00:53:06,840 --> 00:53:08,680
Speaker 1: think it's one of those things too. It's like whatever

990
00:53:08,760 --> 00:53:11,439
Speaker 1: works for you, like if the diet has to be

991
00:53:12,160 --> 00:53:14,520
Speaker 1: what you do. I think in just the long run

992
00:53:14,719 --> 00:53:19,000
Speaker 1: is don't hold yourself hostage to foods because that like

993
00:53:19,120 --> 00:53:21,359
Speaker 1: for me, like when I hold myself back from like

994
00:53:22,280 --> 00:53:26,000
Speaker 1: eating something, I get depressed. So it's like and that

995
00:53:26,080 --> 00:53:28,560
Speaker 1: kind of trigger like so it's like I don't want

996
00:53:28,600 --> 00:53:30,840
Speaker 1: to ever hold myself like and I know, like, but

997
00:53:30,880 --> 00:53:32,600
Speaker 1: I also I work out hard and so it's like,

998
00:53:32,680 --> 00:53:35,520
Speaker 1: but I understand everyone's body types are different, and I

999
00:53:35,560 --> 00:53:39,319
Speaker 1: have empathy for people that they have health issues or

1000
00:53:39,440 --> 00:53:42,120
Speaker 1: s thyroid stuff or and it's just but I would

1001
00:53:42,160 --> 00:53:44,720
Speaker 1: just say, don't deprive yourself and just be happy however

1002
00:53:44,880 --> 00:53:48,239
Speaker 1: you are, and just again consuming good foods. I think

1003
00:53:48,280 --> 00:53:49,719
Speaker 1: it's something that I have to work on. I mean,

1004
00:53:49,760 --> 00:53:52,080
Speaker 1: like I was chowing down with again, like I shouldn't

1005
00:53:52,120 --> 00:53:54,640
Speaker 1: really probably be feeding my kid's lucky charms, Like I

1006
00:53:54,640 --> 00:53:56,680
Speaker 1: should be a little more mindful of what's in the

1007
00:53:56,680 --> 00:53:58,759
Speaker 1: oreos and like the you know fredos, I was letting

1008
00:53:58,800 --> 00:54:02,800
Speaker 1: them have, like I should know better, like with things

1009
00:54:02,840 --> 00:54:04,279
Speaker 1: that I've seen, the people that I followed by the

1010
00:54:04,320 --> 00:54:05,920
Speaker 1: same time, like I'm just stay in the bus second.

1011
00:54:06,280 --> 00:54:08,319
Speaker 1: Every time you say lucky charms, it just takes me

1012
00:54:08,360 --> 00:54:09,920
Speaker 1: back to the first time we got Like I got

1013
00:54:10,000 --> 00:54:12,319
Speaker 1: lucky charms at the beat and you were so mad

1014
00:54:12,360 --> 00:54:14,359
Speaker 1: that I got lucky charms for the kids. I was

1015
00:54:14,480 --> 00:54:17,680
Speaker 1: so happy. I was so mad because it was like

1016
00:54:17,719 --> 00:54:19,080
Speaker 1: I was the first time mom and I was like,

1017
00:54:19,080 --> 00:54:21,160
Speaker 1: I will not let me eat kids. I will not

1018
00:54:21,239 --> 00:54:23,239
Speaker 1: let my kids eat processed foods. And I was like,

1019
00:54:23,719 --> 00:54:26,080
Speaker 1: and I'm like kids. Third, I was like, they had

1020
00:54:26,160 --> 00:54:29,240
Speaker 1: three homes this morning, Like I got that large family.

1021
00:54:29,640 --> 00:54:32,240
Speaker 1: I have two bins. Like just makes me so happy,

1022
00:54:34,440 --> 00:54:36,560
Speaker 1: not that they're eating you know what, I mean, but

1023
00:54:36,680 --> 00:54:42,839
Speaker 1: I'm like, you know, it's just so much balance. Next week,

1024
00:54:42,880 --> 00:54:45,879
Speaker 1: I'll give them the organic ones from from then uncle back.

1025
00:54:46,000 --> 00:54:49,440
Speaker 1: You know they're not gonna want those after they only

1026
00:54:50,719 --> 00:54:51,839
Speaker 1: right now. I'm like, just, I just they just need

1027
00:54:51,840 --> 00:54:54,000
Speaker 1: to get food. Yeah, I'm with you on that. Again.

1028
00:54:54,000 --> 00:54:55,200
Speaker 1: People are gonna be like, well, you need to get

1029
00:54:55,200 --> 00:54:59,000
Speaker 1: them out. I'm trying. My kid loves avocados. They don't

1030
00:54:59,040 --> 00:55:01,360
Speaker 1: just eat cereal for are people that just think that?

1031
00:55:01,560 --> 00:55:04,120
Speaker 1: But yeah, um but anyways, I love you guys. That

1032
00:55:04,200 --> 00:55:05,759
Speaker 1: was fun. I could like bye,